5 Beginner Compound Exercises For Weightlifting

If you are keen to get your weightlifting journey started then there are some simple compound exercises that you can start with.

03:35 23 March 2023

If you are keen to get your weightlifting journey started then there are some simple compound exercises that you can start with. From basic squats to bench presses, overhead presses, barbell rows, and deadlifts. Each one of these lifts is known as a compound lift which engages several muscles simultaneously so you get more out of them as they work the entire body. To reach the perfect body for male in terms of physique, shape, and ratio, Fitness Fahrenheit can help.

Squats

Everyone should be familiar with the basic squat as they activate the muscles in the lower and upper body. This is also an ideal way to learn how to lower your body and power back up. It can be an intimidating movement but it is one that weightlifters simply have to learn if they want to excel. The back squat is a key exercise to learn and is a proven variation of the loaded squat.

Begin learning with an empty bar so you can determine the correct form and then gradually add a load. The bar should be resting on your neck and your feet should be set at a width that feels comfortable. Maintain your heels on the ground and then keep your torso upright then drive through your full foot. As you gain confidence in the squat, try it with some different equipment including a barbell or a kettlebell.

Bench Presses

By training smartly, you should be able to enjoy a bench press and not worry about decapitating yourself. A lot of that comes from your preparation and set up as your shoulder blades should be pinned to the bench with a pronounced arch in your back. Pull your feet in, bend your knees inside 90 degrees then hold the bar so that the angle at the elbow when the bar makes contact with your chest is under 90 degrees. Angles are key so create a perpendicular line with the floor when you lower the bar with your forearm vertically underneath. 

The bench press is a compound exercise that you can get a lot of benefits out of, if you are doing it correctly. Practice it with a light load and then gradually increase the weight while you are feeling wholly confident.

Push-Ups

The push-up may seem humble but it is a great compound exercise for a weightlifter to practice. Essentially, you use your bodyweight to train your abs, deltoids, triceps, and pectoral all at the same time. Try either knee push ups or a decline push up if you are feeling daring. This is also a compound exercise you can do all on your own with only a little space.

Barbell Rows

A barbell row, also known as a bent-over row or a barbell bent-over row, will activate the muscles in your lower and upper body. You will need to hinge your hips and then lean forward to lift the barbell towards your body. Practice the rowing movement to make the most out of this compound exercise. 

Find a weight that you can control for two to three sets, each including around six to ten reps. The exercise can help you build up the strength in your back and are considered a full-body exercise which is ideal for weightlifting. You can also adjust the weight pretty easily with a dumbbell or kettlebell row. By regularly practicing barbell rows, you can improve your performance for other exercises like push-ups, bench presses, and deadlifts. 

Deadlifts

Learn to do a deadlift correctly as it can be bad for your back if not done properly. Make sure that you protect your spine and the bar should travel in a wholly straight line to make the most of your leverage and strength. Set your feet at a hip-width apart and your hands should be placed on the bar outside your shins with your chest squeezed high up. With your heels set firm, contract your glutes and stand up straight with the bar with your chin tucked then stay tight coming down. 

Summary

If you do have the desire to build your body for weightlifting, you should start with some simple compound exercises. Some of them do require equipment yet you may only need a barbell or an empty bar. Other compound exercises like the humble push-up or a squat can be practiced until you get the form perfected and then be performed with weights. Make sure that you feel comfortable doing these compound exercises and that the right muscles are being worked every time.